Training Log Archive: Forest Demon

Episode III: Revenge of the fair-weather runner

Warm Up
3x Hip Flexor Exercise
10+10 Monster Band Walks
6+6 SL Box Squat
2 Lengths Walking Lunge
10 Goblet Squats (6kg)
10 TRX Rows
2 Lengths Spiderman Crawls
Broomstick Exercises + 10 Overhead Squats with broom

Agility Ladder
2x 1 in each
2x 2 in each (high knees)
2x Hopscotch
2x Lateral
4x Icky Shuffle
4x Reverse Icky Shuffle

Plyometrics
9x Tuck Jumps
12x Split Squat Jump in Place
6x Babby Hurdle to Broad Jump
3x(3x4) Babby, Long Hurdles
10x Lateral Dots Track

Strength
3x8 Overhead Squat (25kg, 27.5kg, 30kg)
3x8 Overhead Press (22.5kg, 25kg, 25kg)
3x8 Reverse Lunges (30kg, 35kg, 40kg)
3x6 TRX Row (feet on box)
3x6 Mini Roller

Stretch and Roll

Jog to DVC to meet up with Jackery for a run.

Dreamt up a loop on the Seat with some gratuitous hill climb and descents. From DVC to Pollock roundabout, then to the col between Salisbury Crags and Arthur's Seat and up the long diagonal path to the West of the summit. From there, to the top, before coming down off on the Southern steep zig-zag path back to the col. Up round the top of Salisbury Crags, descending down and around St Margarets Loch onto Queens Drive for a short way, then cutting up the steep path onto Whinny Hill. From there, back up to the top of the Seat again, before heading down the valley towards the loch. At the end of the cliffs, turned left onto Queens Drive, and ran around the bottom of the Crags, up the steps towards the polis station, then back to DVC.
Gave Jack a right drubbing, poor bugger was knackered.

Jog back home from DVC

Highly exciting run in the damp around my circuit. Twice.

Warm Up
3x Hip Flexor Exercise
10+10 Monster Band Walks
6+6 SL Box Squat
2 Lengths Walking Lunge
10 Goblet Squats (6kg)
10 TRX Rows
2 Lengths Spiderman Crawls
Broomstick Exercises + 10 Overhead Squats with broom

Agility Ladder
2x 1 in each
2x 2 in each (high knees)
2x Hopscotch
2x Lateral
4x Icky Shuffle
4x Reverse Icky Shuffle

Plyometrics
9x Tuck Jumps
12x Split Squat Jump in Place
6x Babby Hurdle to Broad Jump
3x(3x4) Babby, Long Hurdles
10x Lateral Dots Track

Strength
3x8 Overhead Squat (25kg, 25kg, 30kg)
3x8 Overhead Press (22.5kg, 22,5kg, 25kg)
3x8 Reverse Lunges (30kg, 35kg, 40kg)
3x6 TRX Row (feet on box)
1x6 Mini Roller (skipped rest due to bleeding everywhere from a scab on my knee)

Stretch and Roll

Planning on intervals, but invited for a BBQ. Couldn't really say no, with the weather, so watched people do the intervals while I ate loads of food instead. That counts, right?
Was going to do them when I got back, but far too full to even move, as well as being trapped in the house by a swarm of One Directioners.